Sleeping is Good for Your Heart Health

Sleep is essential for overall health and keeps you fresh and active. Also, sleeping is good for your heart health. Getting enough sleep help to reduce the risk of heart disease.

How does sleep is good for heart health?

Getting enough sleep is vital for maintaining good overall health, including heart health. Here are some ways sleep is good for your heart health.

1. Reduces inflammation

Sleep can help to reduce inflammation which is the primary cause of heart disease.

Studies have shown that people who get enough sleep have lower levels of inflammation in their bodies. During sleep, the body undergoes a series of restorative processes that help to regulate inflammation. Your body produces cytokines during sleep, which help to reduce inflammation.

2. Helps maintain a healthy weight

Sleep helps to maintain a healthy weight which is essential for good heart health. During sleep, the body releases hormones ghrelin and leptin that control hunger and appetite. Poor sleep can disturb these hormone levels. It makes you carve for high-calorie, high-fat, and sugar food. This could lead to overeating and weight gain, which is bad for heart health.

Getting enough sleep helps reduce these cravings, making it easier to make healthy food choices. Lack of sleep alters how your brain works and affects decision-making. This may make it harder to choose healthy food and resist tempting foods. Also, sleep prevents midnight snacking, which can increase your calorie intake and result in weight gain.

A full night’s sleep can also keep you active during the day. You can exercise physically to burn calories and build muscles. Being active is crucial to maintain a healthy weight. Also, good sleep can help you restore energy. So you can perform well the next day and make healthy choices.

3. Diabetes.

Sleep is vital in controlling blood sugar levels in people with diabetes. Getting enough sleep can help improve insulin sensitivity. The body uses insulin to manage the sugar level in the normal range. Lack of sleep can decrease insulin sensitivity, increasing blood sugar levels. High blood sugar levels can be problematic in people with diabetes. High blood sugar can also increase cholesterol, and blood pressure, which damage the nerves and blood vessels.

So people with Type 2 diabetes are more prone to have a heart attack or stroke. Sleep also helps to reduce stress, which is hard to manage in people with diabetes. When stressed, the body releases the hormones cortisol and adrenaline, which can cause blood sugar levels to rise. Getting a full night’s sleep can help to keep these hormones at bay and reduces stress which can help with diabetes management.

Moreover, sleep can control hunger and appetite hormones ghrelin and leptin. Lack of sleep raises the hunger hormone(ghrelin) and lowers the satiety hormone(leptin) that makes us feel full. You feel hungrier and crave more unhealthy foods, which results in weight gain. And challenging to stick to a healthy diet, which is essential for managing diabetes. However, getting enough sleep can regulate these hormones and help you make healthy food choices.

4. Regulates blood pressure.

Lack of sleep can increase blood pressure, a major risk factor for heart disease. Getting enough sleep can help keep blood pressure levels in a healthy range. During deep sleep, blood pressure drops by around 10-20%. This dipping will give the heart a break and reduce the cardiovascular system’s workload. Poor sleep or sleeping for a few hours is linked with non-dipping, which means the heart doesn’t get a break. And in the long term, it increases the risk of developing high blood pressure.

Also, during sleep, your body relaxes and reduces its activity level, which can lead to a decrease in blood pressure. Getting enough sleep can lower stress hormones which can increase blood pressure. Stress hormones such as cortisol can increase blood pressure by constricting blood vessels and promoting sodium and water retention. While aldosterone  promotes the reabsorption of sodium by the kidneys, which can lead to an increase in blood pressure.

5. Heart rate regulation.

During sleep, the body slows down, and the heart rate decreases, which allows the heart to rest and recover. Also, the body releases hormones(such as melatonin) during sleep, which can affect heart rate. Melatonin has been shown to relax the heart, leading to a decrease in heart rate. The amount and quality of sleep can also affect heart rate. Lack of sleep can cause an increase in heart rate and other harmful effects on the cardiovascular system. Chronic sleep problems, such as sleep apnea, can also increase the risk of cardiovascular disease.

Sleeping disorders and heart disease.

Sleep is vital for normal body functions. Lack of sleep can make your body work more and under stress. This can increase the risk of many issues, including heart disease. Not getting enough sleep can release stress hormones and increase heart rate and blood pressure. This can make your heart work more and increase the risk of heart disease. People with sleep disorders are at an increased risk of developing heart disease. Here are the sleep disorders which can cause heart disease.

1. Insomnia.

Insomnia is a common sleep disorder and refers to difficulty falling or staying asleep. Insomnia is linked with an increased risk of heart disease. Poor sleep can lead to unhealthy habits that can hurt your heart. For example, not getting enough sleep can increase stress levels, make you less active, and make unhealthy food choices. This will result in hypertension, obesity, and diabetes. These are the key markers of heart disease.

2. Obstructive sleep apnea(OSA).

OSA is a breathing disorder linked to heart disease and high blood pressure. People with OSA have lapses in breathing during sleep when their airway gets blocked. This can cause repeated drops in blood oxygen levels. The low oxygen level causes the body to release stress hormones. These hormones can increase heart rate and blood pressure. It makes your heart work more and puts extra strain on your heart. This results in an increase in the risk of heart disease.

3. Restless leg syndrome(RLS).

RLS is another condition that can disturb the night’s sleep and cause heart issues. People with RLS have a powerful urge to move their legs at rest or night. This can cause daytime drowsiness and fatigue. Lack of sleep can increase heart rate and blood pressure, leading to a high risk of heart disease. RLS also causes iron deficiency, which is linked with heart disease.

4. Circadian rhythm sleep disorders.

Circadian rhythm is a person’s internal clock. It processes the 24 hours of the day and tells your body when to sleep or wake up. Circadian rhythm disorder occurs when the internal clock is not synchronized with day and night. For example, people who work night shifts may suffer from this disorder. They sleep during the day and work at night. This can increase the risk of hypertension, obesity, diabetes, and cardiac events like a stroke or heart attack.

Did sleeping too much can affect heart health?

While getting enough sleep is vital for overall health, evidence suggests that sleeping too much may negatively affect heart health. Several studies have found that people who sleep for more than 8-9 hours per night have an increased risk of developing cardiovascular disease, including heart disease.

One study found that individuals who slept for 9-10 hours per night had a 34% increased risk of developing heart disease than those who slept for 7-8 hours per night. Another study found that individuals who slept for more than 9 hours per night had a 1.5 times greater risk of developing heart disease than those who slept for 7-8 hours per night.

It is thought that excessive sleep can cause health problems, such as depression, chronic inflammation, or metabolic disorders. These can increase the risk of developing heart disease. Excessive sleep may also disrupt the body’s natural rhythms, such as hormone changes that control blood pressure and inflammation. It can also lead to the development of heart disease.

However, these studies are observational and do not prove causation. But many experts believe that underlying health conditions that cause excess sleep also cause this higher rate of heart issues.

Sleep tips for people with heart problems

Getting enough quality sleep is essential for health, especially for people with heart problems.

Here are some sleep tips that can help improve sleep quality and quantity for people with heart problems

1. Stick to a regular sleep schedule

Keep your bedtime and wake-up time constant every day, including weekends. It can help regulate your body’s natural sleep-wake cycle.

2. Make your room best for sleep

Make your room quiet, cool, dark, and clean place. Optimize your room environment by installing dark curtains or a sleep mask to block out light. Also, use earplugs or white noise to block out noise. And complete your room with a comfortable mattress and pillows.

3. Practice relaxation techniques

Anxiety can keep your mind racing when you just want to fall asleep. Practice relaxation techniques before sleeping, such as yoga, deep breathing, meditation, and progressive muscle relaxation. It can help calm the mind and body, making it easier to fall asleep.

4. Avoid things that keep your mind awake

Avoid things that interfere with sleep. For example, watching TV or using a cell phone or tablet in the bed. Try to avoid engaging in stressful conversations before bedtime. Also, alcohol and caffeine can disturb your sleep, so it is best to avoid them at night.

Does sleeping position affect heart health?

Yes, sleeping position can affect heart health, especially in people with heart conditions.

1. Sleeping on the left side

It can help reduce acid reflux symptoms and ease sleep apnea symptoms. Also, sleeping on the left side improve circulation and reduce the risk of developing heart disease.

2. Sleeping on the right side

It may increase the risk of developing acid reflux symptoms and worsen sleep apnea symptoms. Also, sleeping on the right side can increase the pressure on the heart and blood vessels, which can cause issues for people with heart diseases.

3. Sleeping on the back

It can benefit people with sleep apnea and help reduce the severity of symptoms. However, sleeping on the back may increase the risk of snoring and worsen acid reflux symptoms. Also can increase the pressure on the heart and blood vessels.

4. Sleeping in a semi-upright position

Sleeping in a semi-upright position, such as in a recliner, can benefit people with heart failure or other conditions. It can help reduce the pressure on the heart and lungs. But this position can be problematic for people with back or neck pain.